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Yam vs. Chicken meat — In-Depth Nutrition Comparison

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Significant differences between yam and chicken meat

  • Yam has more vitamin C, potassium, fiber, and manganese; however, chicken meat is richer in vitamin B3, selenium, phosphorus, and zinc.
  • Chicken meat covers your daily vitamin B3 needs 50% more than yam.
  • Yam contains less saturated fat.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of chicken meat is 0.

Specific food types used in this comparison are Yam, raw and Chicken, broilers or fryers, meat and skin, cooked, roasted.

Infographic

Yam vs Chicken meat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yam
Yam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more CalciumCalcium +13.3%
Contains more PotassiumPotassium +265.9%
Contains more CopperCopper +169.7%
Contains less SodiumSodium -89%
Contains more ManganeseManganese +1885%
Contains more IronIron +133.3%
Contains more ZincZinc +708.3%
Contains more PhosphorusPhosphorus +230.9%
Contains more SeleniumSelenium +3314.3%
~equal in Magnesium ~23mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yam
Yam
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +29.6%
Contains more Vitamin B1Vitamin B1 +77.8%
Contains more FolateFolate +360%
Contains more Vitamin AVitamin A +585.7%
Contains more Vitamin B2Vitamin B2 +425%
Contains more Vitamin B3Vitamin B3 +1437.5%
Contains more Vitamin B5Vitamin B5 +228%
Contains more Vitamin B6Vitamin B6 +36.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +299.4%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~2.4µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.1%
Contains more OtherOther +-334.3%
Contains more ProteinProtein +1684.3%
Contains more FatsFats +7900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +88900%
Contains more Poly. FatPolyunsaturated fat +3807.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Chicken meat
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yam Chicken meat DV% diff.
Protein 1.53g 27.3g 52%
Vitamin B3 0.552mg 8.487mg 50%
Selenium 0.7µg 23.9µg 42%
Cholesterol 0mg 88mg 29%
Fats 0.17g 13.6g 21%
Vitamin C 17.1mg 0mg 19%
Polyunsaturated fat 0.076g 2.97g 19%
Phosphorus 55mg 182mg 18%
Saturated fat 0.037g 3.79g 17%
Potassium 816mg 223mg 17%
Manganese 0.397mg 0.02mg 16%
Fiber 4.1g 0g 16%
Zinc 0.24mg 1.94mg 15%
Vitamin B5 0.314mg 1.03mg 14%
Monounsaturated fat 0.006g 5.34g 13%
Vitamin B12 0µg 0.3µg 13%
Copper 0.178mg 0.066mg 12%
Vitamin B2 0.032mg 0.168mg 10%
Carbs 27.88g 0g 9%
Choline 16.5mg 65.9mg 9%
Iron 0.54mg 1.26mg 9%
Vitamin B6 0.293mg 0.4mg 8%
Calories 118kcal 239kcal 6%
Folate 23µg 5µg 5%
Vitamin A 7µg 48µg 5%
Vitamin B1 0.112mg 0.063mg 4%
Sodium 9mg 82mg 3%
Vitamin E 0.35mg 0.27mg 1%
Net carbs 23.78g 0g N/A
Vitamin D 0IU 2IU 0%
Magnesium 21mg 23mg 0%
Calcium 17mg 15mg 0%
Sugar 0.5g 0g N/A
Vitamin K 2.3µg 2.4µg 0%
Tryptophan 0.012mg 0.305mg 0%
Threonine 0.054mg 1.128mg 0%
Isoleucine 0.052mg 1.362mg 0%
Leucine 0.096mg 1.986mg 0%
Lysine 0.059mg 2.223mg 0%
Methionine 0.021mg 0.726mg 0%
Phenylalanine 0.071mg 1.061mg 0%
Valine 0.062mg 1.325mg 0%
Histidine 0.034mg 0.802mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.04g N/A
Omega-3 - DPA 0g 0.02g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Chicken meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Yam
36%
Chicken meat
Minerals Daily Need Coverage Score
26%
Yam
38%
Chicken meat

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 73mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 3.753g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.8)
Which food is lower in Sugar?
Chicken meat
Chicken meat is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Chicken meat
Chicken meat is lower in glycemic index (difference - 51)
Which food is richer in vitamins?
Chicken meat
Chicken meat is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.